GROUP CLASS WORKOUT Warm Up: 2 minute machine (80-85%) Coach Progressions 4 Rounds 5 deadlifts 5 front squats 5 squat cleans Strength: Clean Complex (every 2:00) 6x 1 squat clean + 2 front squats + 1 squat clean (drop and reset) MetCon: Welded: 3 Rounds 15-12-9 power snatch (75#/55#) toe to bar 2 minute rest after each round *18 minute time cap Welded Lean: For Time: 3K row 50 burpees 2K row 40 burpees 40 dumbbell thrusters (40#/25#) 1K row 30 burpees 30 dumbbell thrusters 30 dumbbell lunges (40#/25#) *40 minute time capRead more

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 10 minute AMRAP 10 single arm Arnold press 10 calorie machine 10 dumbbell snatches MetCon: Welded & Welded Lean: Restest Day: “Leo” 4 Rounds 30 wall balls (20#/14#) 10 power cleans (155#/105#) 10 handstand push ups scaled: 15 hand release pushupsRead more

This week’s Featured Athlete was chosen by Coach Kris! Love the hard work and dedication this girl has, keep killin’ it Ashley! “I got to choose Double Edge Fitness’ DECF Monday and I picked Ashley to feature this week. She’s consistent and works hard every single day. Ashley truly takes the time to improve herself, asks questions and is really coachable. Keep up the amazing work girl, I’m proud of you! 💪🏽” – Coach KrisRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2K row 50 thrusters (95#/65#) 100/80 calorie bike 50 deadlifts (115#/75#) 2K rowRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 4 Rounds (rotate every 1:30) 1. ring muscle ups/pull ups 2. handstand walk/shoulder taps on wall 3. double unders MetCon: Welded: 28 power snatches (75#/55#) 28 overhead squats (75#/55#) Cash Out: 400 meter run (adv.: 5 rope climbs) scaled: power clean/front squat *10 minute time cap Welded Lean: 14 minute AMRAP 15 push ups 12 calorie ski/bike (alternate each round) 9 power cleans (95#/65#)Read more